From the Cook
From the Cook
From the Cook
1/4
High Protein Korean BBQ Chicken Tenders
Warning0 allergens identified
High Protein Korean BBQ Chicken Tenders
For the Korean BBQ Sauce
Instructions
1
Preheat air fryer to 400°F (200°C).
2
Season chicken with garlic powder, salt, and pepper.
3
Coat chicken first in flour, then dip into beaten egg, then coat with crushed cornflakes.
4
Place chicken tenders in the air fryer basket and spray with oil. Cook for 10–12 minutes, flipping halfway through, until golden and crispy.
5
While chicken cooks, whisk together ketchup, soy sauce, gochujang, honey, rice vinegar, sesame oil, garlic, and red pepper flakes in a saucepan over medium heat.
6
Simmer sauce for 3–5 minutes until slightly thickened.
7
Toss cooked chicken tenders in the warm Korean BBQ sauce until evenly coated.
8
Serve hot and garnish with green onion or sesame seeds if desired.
My Calorie Intake
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Tips & Tricks (5)
- Double-Dredge for Extra Crispiness 🥚Dip chicken tenders in egg, coat with flour mixture, then repeat the egg and cornflake coating for an ultra-crispy exterior that stays crunchy even after tossing with sauce.
- Gochujang Paste Preparation 🌶️Dissolve gochujang with a splash of rice vinegar before mixing into the sauce to prevent lumps and ensure a smooth, evenly distributed spicy glaze throughout the chicken.
- Sauce Application Timing ⏱️Toss the chicken with sauce immediately after air-frying while still hot so the coating adheres properly, then reserve extra sauce on the side to prevent sogginess and maintain that signature crispy texture.
- Protein Powder Flour Ratio 💪Mix Fit Flour or oat flour with a 3:1 ratio to cornflakes to maximize protein content while maintaining crispiness and preventing the coating from becoming too dense or heavy.
- Sesame Oil Finishing Touch 🫶Drizzle sesame oil over the finished dish just before serving to add authentic Korean flavor depth and richness without overpowering the other components.
Recipe Facts
Diet at a Glance
High Protein
My Calorie Intake
Smart Nutrition 
Nutrition Per Serving
Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Glycemic Analysis
Glycemic Index
Glycemic Load
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